3-Day Smart Fasting Reset Plan

Designed by Dr Sophia Harper • Slim Circle™ • For healthy women 30–54.
If you’re pregnant, breastfeeding, under medical treatment or unsure, consult your GP first.

How the Reset Works

Time-restricted eating – short, controlled fasting windows (14-18 hours).
Whole-food focus – protein, fibrous veg, slow carbs, healthy fats.
Hydration & electrolytes – water, herbal tea, black coffee, pinch of sea salt.
Light movement – 20 min walk daily to accelerate fat mobilisation.

Goal: switch on fat-burning hormones, reduce bloating, drop 0.5–2 kg in 72 h, and prove to yourself fasting feels easier than you thought.

Daily Schedule at a Glance

Fast Window

Eating Window

Meals

Day 1 (gentle)

14 h (20:00–10:00)

10 h (10:00–20:00)

2 meals + optional snack

Day 2

16 h (20:00–12:00)

8 h (12:00–20:00)

2 satiating meals

Day 3 (choose)

16–18 h

6–8 h

1 larger + 1 light

Meal Templates

Break-Fast
(first meal)

Second meal
(evening)

Optional snack
(Day 1 only)

25 g+ protein
½ cup veg/berries
1 tbsp olive oil / avocado

Palm-sized protein
2 fistfuls veg
½ cup slow carb

20 g almonds
OR ½ apple + 1 tbsp peanut butter

Hydration: 2–2.5 L water/day
Coffee/tea: black or ≤30 ml unsweetened almond milk during the fast
Electrolytes: pinch of sea salt in water once daily prevents headaches

Grocery List (3 days)

6 eggs or 300 g tofu
200 g Greek yoghurt (0–5 %)
2 skin-on salmon fillets or 300 g chicken breast
Mixed leafy greens (2 bags)
Courgettes / broccoli (600 g)
150 g blueberries or raspberries
1 cup cooked quinoa or sweet-potato
2 avocados or olive oil
40 g almonds
Herbal tea (peppermint, ginger, liquorice)
Sea salt / pink salt

What to Expect

• Day 1 (14 h): mild hunger before break-fast.
• Day 2 (16 h): fat-burn hormones rise, hunger drops mid-morning.
• Day 3 (16–18 h): flatter tummy, lighter feeling, clearer head.

If dizziness or severe discomfort occurs, end the fast with a small protein-rich snack and restart at 14 h the following day.

Quick FAQs

Can I exercise? Light walks, yoga or body-weight circuits are fine. Avoid maximal-effort lifting until you adjust.

What about sweeteners? Small amounts of stevia/erythritol are acceptable; avoid constant sipping.

Will I lose muscle? Not in three days. Fasting elevates growth hormone, which helps preserve lean tissue.

Do I count calories? No. Focus on timing, whole foods, and stopping at comfortable fullness.

Next Steps

Complete all three days.
Track weight, waist, and energy each morning.
Watch your inbox – if selected for the Smart Fasting App beta you’ll receive the full 21-Day protocol and tracking tools.

Need support? Reply to any Slim Circle email and Olivia will help.